Should I drink juice on daily basis?

Answer:

Juice provides the body with vitamins, minerals, and hydration, so this beverage can improve our health and boost disease prevention.

For example, orange and apple juices provide vitamin C, which aids iron absorption, reduces inflammation, and enhances immune function. Some other types also provide calcium and iron and thus increase blood flow and bone mineral density.

However, consuming juice types that have high sugar and calorie content yet low fiber amount without adjusting your diet can result in several harms to your health.

Increasing blood sugar level

Juice, which often lacks fiber and contains high amounts of fructose, may not be suitable for individuals with diabetes as they can potentially raise blood sugar levels.

People with prediabetes or diabetes should consume juices having a Glycemic Index (GI) not exceeding 55. Some available options are apple juice with its GI being 41, or orange juice with a GI of about 50.

Consuming juices on a daily basis may not be a good idea for diabetes patients. Illustration photo by Freepik

Lack of fiber

Drinking juice instead of consuming whole fruits may result in missing out on the fiber content and essential nutrients often found in fruits’ peels and seeds. Fiber improves gut health and helps maintain a healthy weight. Soluble fiber also helps reduce cholesterol levels and regulates blood sugar.

According to the United States Department of Agriculture, a cup of orange juice contains only 0.5 grams of fiber, compared to 4.4 grams of fiber in a large orange.

Similarly, only 0.5 grams of fiber can be found in a cup of apple juice, while the amount of this nutrient in a large apple is 5.4 grams. The recommended amount of fiber in an average adult’s diet is 25-30 grams per day.

Weight gain

Certain types of juice can be calorie-rich due to their high sugar content and may lead to weight gain if consumed excessively over a long period, particularly more than 230 ml per day.

Impact on teeth

Drinking too much juice, especially acidic types like apple and orange juices, can erode teeth, which may lead to pain or sensitivity when consuming hot, cold, or sweet foods, according to the American Dental Association.

In conclusion, daily juice consumption is not inherently unhealthy, but the frequency should vary depending on one’s health, the beverage’s ingredients, and the type of juice.

Fresh juice without sugar are considered as a healthier choice, but it is recommended to drink no more than 230 ml per day. For bottled juice, you should have a thorough check of the ingredients to avoid consuming the sugar-rich and calories-rich ones.

People who have diabetes, want to lose weight, or have sensitive teeth should not consume juice frequently and should eat whole fruits to receive a broader range of nutrients.

Dr. Nguyen Anh Duy Tung

Nutrihome Nutrition Clinic System